Ngoku kukho inani elikhulu leenkqubo zokutya ezingabandakanyi i-carbohydrates elula, ngenxa yokuba kunokwenzeka ukuphumeza ukulahleka kwesisindo esiphuthumayo. Inkqubo "engekho i-carbs" inikeza ukutya okulula: ungadla naliphi na ixesha, nakuphi na ubungakanani kunye nomyalelo, kodwa kuphela iimveliso ezivunyelwe.
Ingozi ye-carbohydrates elula kunye nesiseko sokutya
Abaphuhlisi beenkqubo baqinisekile: xa sidla kunye neeprotheni, kunye namafutha kunye ne-carbohydrates - i- carbohydrate iyahlukana, kodwa amafutha adliwe ahlehlisiwe. Ukugatya i-carbohydrates, umzimba uphoqeleka ukuba ukhange omnye umthombo wamandla - kwaye uqala ukudiliza amasitokethi endala, oko kukuthi, iiseli ezinamafutha asele zifake emzimbeni.
Ngenxa yolu hlobo, ukutya okungaqhelekanga kwe-turbo ngaphandle kwe-carbohydrates kukuvumela ukuba udle, umzekelo, i-stew, i-sausages, i-sausages, nayiphi na ibhotela, ukhilimu, i-sausage kunye ne-mayonnaise.
Kodwa uluhlu lweemveliso ezincinci lubandakanya: i-cottage cheese, utamatisi kunye namakhukhamba, iklabishi, ubhontshisi beetambo, i-zucchini, isitshalo seqanda kunye ne-broccoli. Imveliso eluhlu luxhomekeke encinane, ingabi ngaphezu kwama-500 g ngosuku.
Iimpawu zokutya kunye nomda we-carbohydrate
Khetha imenyu yakho ingahambelana nokuthanda kwabo. Ukutya kwasekuseni, ungadla i-omelette, i-sausage edikiweyo kunye nekhukhamba okanye i-sausages ezimbalwa kwiqabunga lesaladi. Ukutya kwasemini - nayiphi isobho esityebileyo esinezinto ezincinane (kodwa ngaphandle kwamazambane). Ukutya, inyama efanelekileyo kunye nesitya sokutya - kwaye inyama kufuneka ibe ngaphezu kwemifuno.
Idibaniso ephezulu kukuba akudingeki ukubala nantoni na. Yidla ngokungangoko ufuna. Into kuphela yokutya okunikezelayo uluhlu lwamagama.
Vimba ekudleni okungabandakanyi i-carbohydrate
Kubaluleke kakhulu ukuba, kungakhathaliseki naziphi na imeko, ukuba ungadli nantoni kuluhlu lwezinto zokuthintela, ngaphandle koko uya kuyichitha ngokupheleleyo umsebenzi wonke kwaye
- Kuya kufuneka ukuba uqalise ngokutsha, abadali beenkqubo baqinisekise. Ngoko, uludwe lweetya ezingavumelekanga:
- akukho zityalo (akukho oatmeal, akukho rice, akukho buckwheat, njl);
- akukho isonka - isonka, isonka, akukho maqebelengwane;
- akukho mnandi (kuzo zonke iintlobo!);
- akukho siqhamo nantoni (ayikho!);
- akukho ijezi kunye neziphuzo ezinxilisayo (i-cola kunye nokukhanya kwe-pepsi kuvunyelwe);
- ingqolowa evinjiweyo, iitapile, iiimbotyi, iipayi kunye no-anyanisi kunye neeqatyi zingaphantsi kancinci kwisobho.
Ngaloo ndlela, i-garnishes, ieskese, iziqhamo kunye nayo yonke imifuno ayifakiwe. Ngelo xesha, abadali benkqubo bavumela ukusetyenziswa kwesinye indawo, iwayini elomileyo, kunye nazo zonke iziyobisi ezinxilisayo.
Imveliso yokutya evumelekileyo ngaphandle kwe-carbohydrates
Nangona kunjalo, uluhlu olukhangeleleneyo lweemveliso ezilula ukuba zithuthuzele nayiphi na i-gourmet evunyelwe ukuba idliwe. Ngoko, rhoqo, kuyo yonke indawo kwaye nayiphi na into enokusebenzisa ngayo loo mveliso:
- inyama, isinqumelo, iinkukhu, intlanzi, ukutya kwezilwanyana zasemanzini kunye ne-offal naluphi na uhlobo, kubandakanywa okuthosiweyo;
- zonke iintlobo zeejaji kunye ne-sausages;
- nayiphi na ishizi, ibhotela kunye ne-cream cream;
- ityuwa, iziqholo, iivinigayi, igallic, i-gelatin;
- amakhowe;
- maqanda;
- i-mayonnaise (engekho ngaphezu kwe-3 g ye-carbohydrate nganye kwi-100 g);
- i-substitut, i-saccharin, i-cyclamate, i-erythritol.
Uluhlu lokutya olunokudliwa kumda we-500 grams ngosuku luquka yonke imifuno engekho-starchy kunye nemifino, i-pickle, i-lemon kunye ne-cranberries.
Ngamanye amaxesha unako ukufumana i- cottage cheese , ukhilimu omuncu, utamatisi, isithombo, i-avocado, i-zucchini, i-olives, i-ginger.
Ukugxekwa kokutya "akukho i-carbs"
Ekuqalekeni, inkqubo ibonakala ilinga. Nangona kunjalo, loo mveliso yamathambo kunye nama-proteins ekungabikho kwe-carbohydrate ingabangela umonakalo omkhulu kwisibindi, izintso kunye ne-pancreas, kwaye kubangele ukuphuhliswa kwezifo ezahlukahlukeneyo ukusuka kwi-pancreatitis kwabanye. Ngokunciphisa umzimba wefiber, uza kukhulisa umthwalo emathunjini, okubangela ukukhungatheka ukusuka ekuhumbeni ukuya ekumanyeni nokuphefumula okubi.
Sebenzisa oku kutya kunokulandela ngokukhawuleza iziphakamiso zogqirha wakho, ngaphandle koko kungabangela ingozi enkulu emzimbeni, ingakumbi ukuba uya kuzikhawulela imifuno eninzi.